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We are delighted to welcome our new official training partner for the Cancer Research UK London Winter Run 2024, Runna. Rated the #1 training app in the world, Runna brings you the ultimate training guidance to smash your running goals on event day.
Throughout your journey to the start line in February, Runna will be providing expert advise on running, nutrition, injury prevention and much more which you will be able to view here. Find out more about how to claim your two week free trial of the Runna training app below and meet the Runna team, stay tuned for more exciting training content which will be released in the lead up to the event!
Runna will be offering all Cancer Research UK London Winter Run participants exclusive access to the Runna training app for two weeks for free. Simply click the button below to download the Runna training app and begin your two week free trial.
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Ben has spent 6+ years as a professional running coach, helping everyone from beginner runners to elite athletes. Ben is also a certified England Athletics Coach, IRONMAN Coach, Personal Trainer and Pilates Instructor as well as being one of the founders of Runna.
In his spare time, Ben is a keen athlete himself and competes within his age group at IRONMAN events with multiple finishes. He also enjoys ultramarathons whilst holding a Marathon PB of 2:34. Ben also recently qualified for the IRONMAN 70.3 World Championships.
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Steph was Team GB's fastest marathon runner at the Tokyo 2020 Olympic games, so she knows a thing or two about running! Steph's first marathon was the 2018 Berlin Marathon and since then, she's gone on to run a time of 2:27:16 from when she won the 2021 UK Olympic Marathon Trials.
Steph loves coaching athletes of all abilities from 5k to ultra marathons.
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Beth is a British Olympian and British record holder for 5km with a time of 14.41. Beth was selected to represent GB at the 2020 Tokyo Olympic Games where she competed in the 10,000m event. She finished 6th place with a time of 30:30.14! Beth is excelling in British Triathlon and She finished in third place at Super League Triathlon Neom, the final event of the 2022 season, her podium finish at the event secured her 4th place in the series overall.
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Aidan is a senior MSK Physiotherapist with 6+ years experience and a speciality in treating lower limb injuries in runners and triathletes. He is passionate about helping runners progress through their journey pain-free and reducing the risk of injury.
Aidan completed a higher certificate in Sports and Exercise Physiology in Carlow IT back in 2013 and graduated with a BSc (Hons) degree at The University of Brighton in 2015. He is also studying a part time MSc in Sports and Exercise medicine.
Beginner’s checklist: 8 boxes to tick before you start running with Runna.
Are you excited about starting your running journey but feeling overwhelmed on where to start! Let’s cut through the noise with Runna‘s straightforward checklist for beginners:
- Define Your Why: Understand the reason behind your aspiration to run. It’s the bedrock of your motivation.
- Follow a Training Plan: Skip the pricey coach and opt for a structured plan that suits your ability and schedule.
- Select the Right Trainers: Prioritise comfort and fit over fancy features; they’re crucial in injury prevention.
- Invest in Running Socks: Avoid blisters with quality running socks instead of standard cotton ones.
- Consider a Running Watch: While not essential, a watch can be a useful tool for tracking your progress and staying safe.
- Wear Comfortable Running Apparel: Choose lightweight, weather-appropriate gear for ease and protection.
- Focus on Nutrition and Hydration: Fuel your runs with a balanced diet and stay hydrated for optimal performance and recovery.
- Find Running Companions: Join a community or running club for motivation, accountability, and fun.
Remember, it’s about starting simple and building up as you progress. Happy running!
How to Sleigh Your 10k Training During the Festive Season
The holiday season can be a challenging period for runners wishing to maintain their training schedule. With all the festive celebrations, family gatherings, and travel that often come with the season, it can be difficult to find the time and motivation to stick to your usual training routine.
You’re 10 weeks away from your 10k, and we don’t want you to miss any of the key workouts or key weeks of training. So here are our top tips for managing your training during the Christmas period:
Plan ahead: If you know you will be busy over the holidays, try to plan your training sessions in advance. This might mean getting up a little earlier to fit in a run before the rest of the household is awake or setting aside time in the evening after the festivities have died down. By scheduling your training in advance, you can make sure you have the time and energy to complete your workouts.
Make the most of your surroundings: If you are travelling over the holidays, try to make the most of your surroundings and incorporate some running into your travels. This might mean going for a run along the beach, on a scenic trail, or through a new city. Exploring a new place on foot can be a great way to see the sights and get in a workout at the same time.
Don’t forget about recovery: The holiday season can be a stressful time and it’s important to make sure you are taking care of your body and allowing it to recover properly. Make sure you are getting enough sleep, staying hydrated, and eating well. If you are feeling particularly tired or stressed, it might be worth taking a rest day or doing a gentler workout, such as yoga or Pilates.
Keep it fun: Go to a Christmas day Parkrun with your family, or you can always rest and soak up Christmas and pick up your training around the festivities. This can act as a bit of a de-load week and then you’ll be fresh and ready to attack the training after some time off with the motivation to do so!
Download Runna now to access your Training Plans:
Runna’s Top Tips for 10k Training:
- Smart Progression: Gradually build up your mileage, increasing by 10-15% weekly. Opt for running on softer surfaces to protect against injuries. Patience is key – rushing won’t lead to success. You can always get in extra distance with walking and cross training.
- Diverse Workouts: Mix up your training with varied workouts. Incorporate long runs, track sessions, and tempo runs to cover all aspects of 10k preparation.
- Take it to the Track: Don’t fear the track! Speed work boosts interest and improves cadence. Start with shorter reps, like 200m at 85-90% effort, gradually increasing longer reps of 400m. This will build cardiovascular and speed capacity which will help you become more efficient.
- Strength Matters: Integrate strength training (lifting weights, yoga, or Pilates) into your routine. Key areas to focus on are your core, lower limbs, and feet. Strengthening key areas enhances performance and reduces injury risks.
- Aerobic Base: Develop a strong aerobic foundation for better endurance. This enhances oxygen transfer, aids recovery, and allows you to handle more intense workouts.
- Pacing Practice: Practice pacing during training to gauge your effort. Varying your pace during long runs prepares your mind and body for race challenges. Interval training on the track is excellent for pacing practice.
- Strategic Finish: Conserve energy for a strong finish. Start steady for the first 3km, build rhythm for the next 5km, and push hard in the last 2km. starting steady means you might even negative split which can be psychologically rewarding.
- Fuel Right: Proper nutrition is vital. Fuel your body before key sessions and event day and take on protein afterwards to repair the breakdown of any tissue damage. Consider pre-event day breakfast options like oats or toast with scrambled eggs for sustained energy.
Download Runna now to start your training:
8 Tips For Your Event Debut At The Cancer Research UK London Winter Run
Making your event debut at the Cancer Research UK London Winter Run? From getting to grips with your gear to prepping your playlist like a pro, here are 8 tips to make sure your first ever event is a mega-success.
Every runner remembers their first event! Whether it’s a 10K, half-marathon or a full-on 26.2-miler, signing up for your first event is as exciting as it is daunting. But, trust us, nothing beats that feeling of crossing the line and collecting your medal.
That first event is a learning curve for every newbie. But to help you, we’ve rounded up some of our best racing tips to make sure you’re ready when that starting gun fires.
Train With An Aim This might sound obvious, but we’re not just talking about running. We’re talking about being the most prepared runner you can physically (and mentally) be. Translation: sign up to a personalised running plan that gives you access to science-based programming, live feedback, holistic support and coaches feedback (which is exactly what we offer… what a coincidence).
Download Runna here to get 2 weeks free:
Bring Your Own Energy Gels Some of the bigger events will have energy gels stations dotted along the course, which is great, unless you’re so engrossed in your event that you keep missing them. That’s when you’ll wish you’d brought your own, especially toward the end of the event when you’re desperate for an extra boost of sugar and caffeine.
Slow Down On The Veggies A couple of days before your event, start cutting down on the amount of veggies you eat so that you’re not running the risk of needing to go, like right now. And on that note, it’s worth carrying your own toilet paper because a) the stuff they put in Portaloos is not pleasant and b) they almost-always run out.
Clip Your Toenails Of all the things you wished you’d known before your event, this one might just be up at the top of the list because the last thing you want is bloody toes causing you a bunch of foot-pain, while also ruining your lucky socks. So, yeah, make sure you trim your toenails before the big day.
Get To Grips With Your Gear Always do a trial run in whatever gear you plan to wear come event day. After all, you don’t want to be running your first event to then find out your shirt has no breathability, your shorts don’t fit and the straw on your hydration pack doesn’t actually reach your mouth. Always try your stuff first.
Chat To Your Competition There’s a reason this is so important. Firstly, it’s good to be kind. You don’t know why the people around you are running, what cause they may be supporting or what is going on in their lives, so show them some support by being the nicest you can. And secondly, chatting to people at the starting line will help you relax, keep any anxious energy at bay and help you feel less alone.
Prep Your Playlist Like A Pro Plugging into a playlist is a great way to keep your motivation high and energy-levels piquing. But as a little tip, try and organise your playlist so that your favourite running songs come on later in your event, when you need that hype to push on. What’s more, you probably won’t hear them at the start due to the loud crowds and your starting line nerves. Just remember to unplug toward the end of the event because hearing that crowd cheer you on is one heck of a motivator.
Smile For The Cameras Smile. Throw up some peace signs. Flex your biceps. Do a dab. Pretend you’re Usain Bolt. Jump in the air. Whatever’s your go-to pose, go all in on it so that you leave with a seriously epic event shot (and not a series of photos where the pain is obvious and your eyes are either closed or shooting daggers at the photographer).